Posted on

August 20, 2019

CrossFit

Warm Up:
Ankle Circuit
8minWAMRAP
:15 Table Top Stretch
10 Kips / Kipping Practice w/ partner
10 KBS – American (Build)
Double Unders / Practice

Strength: 15 Minute Clock
4 x 8 Dips
4 x 8 Bent Over Underhand Barbell Rows

WOD:
12 Minute AMRAP
5 Devils Press (45/30)
10 T2B
20 DU (3:1)

BodyFit 346

Warm Up:
Ankle Circuit
8min WAMRAP
10 Scap Progression
10 Plate Touch
5/5 Knee Lunge Walking Lunge w/ Squat
Double Unders / Practice

WOD:
6 Minute AMRAP
12 Wall Balls (20/14)
12 Medball Lunges
Rest 3 Minutes
4 Minute AMRAP
8 Pull-ups
8 Burpees
Rest 2 Minutes
2 Minute AMRAP
Max Ball Slams (25/20)
Rest 1 Minute
1 Minute AMRAP
Max DU

Posted on

May 22, 2018

CrossFit:

Warmup:
3rds
PA Snatch Warmup – (3-4-5)
Burpee Walkups w/ Broad Jump
20 Double Unders / Practice

Strength: Snatch
Level 1: Technique
Level 2: Heavy Single

WOD:
“Spicy Ketchup”
12 min AMRAP
6 Burpee Box Jump
12 T2B
24 Double Unders (3:1)

BodyFit: 223

Warm Up:
Ankle Circuit
4min Double Under Practice
Then
3rds
8/8 Bottoms Up KB Press
10 Kips / Kipping Practice
5 Box Jumps (AHAP)
10 DB Squats

WOD:
30 DB Snatch (50/35)
30 T2B
30 Double Unders
40 Box Jumps (24/20)
40 DB Push Press
40 Double Unders (3:1)
50 DB Thruster
50 Burpees
50 Double Unders

Posted on

July 13, 2017

CrossFit

Warmup:
PA Clean Warmup x 2
30(60) Double Unders x 2
PVC Positions
3 position Hang Clean x 3 (Build)

Strength:
Hang Clean
Level 1: Technique
Level 2: Heavy 2
1 every :30 s for 5 min

WOD:
“Dirrty”
60-40-20
DB Snatch (50/35)
DU (3:1 s)

BodyFit 120

Warm Up:
Heat Yo Meat
*Focus on shoulders and hips*

1 Mile run
90 Squats
80 DU
70 Pushups
60 Situps
50 Wallballs
40 Walking Lunges
30 Box Jumps
20 Burpees
1k Row / 50 Cal

Posted on

July 10, 2017

This coming Saturday is the Alpha Pirate Tailgate.  If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details.  We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know.  These tickets will be on first come first serve basis.  If you’re interested in just tailgating with us (we are pretty fun) cost is $10 per person for food, drinks and a good time!

Warmup:
Ankle Circuit
3rds
25 Double Unders/Practice
:20 Goblet Squat Hold + 4 FS
15 KBS – American

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Build)

WOD:
“Twerk It”
25 S2OH
50 Front Squat
100 KBS – Russ
200 DU
*Work can be split up however you like*

 

Posted on

June 23, 2017

Alpha Reminders:
NO 10am class tomorrow so that we can travel to CF Mt. Lebanon to cheer on DJ and Mouse in the Legends of Lebo competition.  We’ll be carpooling if anybody is interested.

Saturday night Alpha Happy Hour at the Fox Chapel Yacht Club with everybody’s favorite disco cover band Dancing Queen.  Meet up at 7pm and goes until they kick us out!

Monday is the last day to sign up and receive a sweet ass t-shirt for the Pirate Game and tailgate on July 15th.  If you would like just a t-shirt and tailgate cost is $25.  Sizes still due my Monday June 26th, signup on the blue cubbies.

Warmup:
Ankle Circuit
5min Double Under Practice
Then
2rds
PA Clean Warmup
4 Athletic Burpees

WOD:
“Fry Day”
9-7-5 (155/115)
Power Cleans
90-70-50
Double Unders (3:1)
*Rest as needed
3 Rounds
15 Back squat (95/65)
15 Burpees over Bar

Posted on

June 22, 2017

CrossFit:

Warmup:
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Goblet Squat
10 EB Press

Strength:
Strict Press
Level 1: 3 x 5 (+2.5)
Level 2:  4 x 4 (Build)

WOD:
“Miss Fit-ness ”
Buy In: 800 m Run
5 Rounds
6 T2B
5 Deadlifts (135/95)
4 Power Cleans
3 Jerks
2 Front Squats
Cash Out: 100 DU

BodyFit 115:

Warm Up:
Heat Yo Meat
3rds
10/10 Getup Situp
15 KBS – American

10rds
:30 work/:30 rest
Meter Row
DB Snatch
Ball Slams
*10rds of each movement is completed before moving on
**Score is total meters/reps of each movement
Retest 11/10/2016

Posted on

June 14, 2017

Warmup:
Ankle Circuit
2rds
PA Clean Warmup
8/8 Single Arm KB Press
30 Double Unders
Then
4 x 3 position clean (Build)

Strength:
Power Clean
Level 1: Heavy 3/Technique
Level 2: Heavy 3 – 10min clock
Then 1 every :30s for 7 min

WOD:
“Ballin'”
3 Rounds
10/10 DB Snatch (40/20)
20 Wallballs (20/14)
40 DU (3:1)

Hump Day Pump:

Close Grip Bench Press 4 x 10 (Build)

Single Arm DB Row 4 x 8/8 (Build)

3rds
30 Banded Tricep Pushdowns
30 BB Bicep Curl

Posted on

June 13, 2017

CrossFit:

Warmup:
Shoulder DROM/Scap Activation Drill
3rds
10 Yoga Pushups
15 KBS – American
4 Athletic Burpees
10 EB Press

Strength:
Level 1: Strict Press 3 x 5
Level 2: Strict Press – Heavy 5
1 set @  MR 80%

WOD:
Every 3 Min x 5
15 KBS Russian (AHAP)
10 Burpees
100m Run

BodyFit 112:

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
10 Yoga Pushups
15 KBS – American

For Time:
3 Rounds
15 KBS Russian (AHAP)
10 Burpees
100 m Run
Rest 4min
7min AMRAP
750 m Row
30 Ball Slams
Max DU
Rest 4min
Airdyne Cal (100/80)
*8min cap

Posted on

May 16, 2017

CrossFit:

Warm Up:
8min WAMRAP
25 Double Unders/Practice
4 :05 HS Hold :03 Eccentric
10 KBS – American (Heavy)

Strength:
All Levels: HSPU 4 x 6-8 reps

WOD:
“M.E. WORKIT”
1000m Row
3 Rounds
5 Wall Walks
10 BJ (30/24)
100 DU
3 Rounds
10 T2B
10 Ball Slams
800 m Run

BodyFit: 107

Warm Up:
Heat your meat

Trunk:
Tabata Situps x 8

WOD:
For Time
1000m Row
Rest 5min
For Time
10rds
10 Box Jumps
10 Ball Slams
Rest 5min
For Time
800m Run